5 Frozen Shoulder Exercises for Quick Relief
Frozen shoulder, also known as adhesive capsulitis, is a condition characterized by stiffness and pain in the shoulder joint. It can make everyday activities, such as lifting, reaching, and even sleeping, a challenge. While physical therapy and medical treatment are necessary for complete recovery, there are some exercises that can provide quick relief from frozen shoulder symptoms.
Exercise 1: Pendulum Stretch
How to do it:
- Hold a light weight (less than 1 pound) in the affected arm
- Lean forward, keeping your back straight, and let the arm dangle straight down
- Gently swing the arm in small circles, first clockwise and then counterclockwise
- Repeat for 5-10 repetitions, 3-4 times a day
Benefits:
- Helps to reduce stiffness and improve range of motion
- Relaxes the shoulder muscles and reduces pain
Exercise 2: Arm Across the Chest
How to do it:
- Hold the affected arm straight out to the side at shoulder level
- Use your other arm to pull the affected arm across your chest, keeping your elbow at a 90-degree angle
- Hold for 30 seconds, then release
- Repeat 3-4 times, 3-4 times a day
Benefits:
- Stretches the shoulder joint and improves flexibility
- Reduces stiffness and tension in the shoulder muscles
Exercise 3: Wall Slide
How to do it:
- Stand with your back against a wall and your affected arm at shoulder level
- Slowly slide your arm up the wall, keeping your elbow straight, and then slowly lower it back down
- Repeat for 10-15 repetitions, 3-4 times a day
Benefits:
- Improves range of motion and reduces stiffness
- Strengthens the shoulder muscles and improves flexibility
Exercise 4: Doorway Stretch
How to do it:
- Stand in a doorway with your affected arm at shoulder level and your hand on the doorframe
- Lean forward, stretching your arm and shoulder, until you feel a gentle stretch
- Hold for 30 seconds, then release
- Repeat 3-4 times, 3-4 times a day
Benefits:
- Stretches the shoulder joint and improves flexibility
- Reduces stiffness and tension in the shoulder muscles
Exercise 5: Shoulder Rolls
How to do it:
- Roll your shoulders forward and backward in a circular motion
- Repeat for 10-15 repetitions, 3-4 times a day
Benefits:
- Relaxes the shoulder muscles and reduces tension
- Improves range of motion and reduces stiffness
Remember to always consult with your doctor or physical therapist before starting any new exercise program, especially if you have a frozen shoulder. It's also important to note that while these exercises can provide quick relief, they should be done in conjunction with a comprehensive treatment plan to address the underlying causes of your frozen shoulder.
